Lose Waist Weight to Live Longer

Want to Live Longer?Want to Live Longer?
Lose the Waist-WeightLose the Waist-Weight
Dr. Elizabeth VaughanDr. Elizabeth Vaughan
Vaughan Integrative MedicineVaughan Integrative Medicine
Greensboro, NCGreensboro, NC

Copyright 2009 Elizabeth
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Do you have increased waistDo you have increased waist
-weight?-weight?
• Are you obese or overweight?
– Check your BMI
• Waist to hip ratio
– Men > 1.0
– Women > .8
• Waist size:
– Men > 40 inches
– Women > 35 inches

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What are the illnesses clearly associatedWhat are the illnesses clearly associated
with increased waist-weight that shortenwith increased waist-weight that shorten
our lives?our lives?
• Cardiovascular diseases
– Hypertension
– Hyperlipidemia
– Thrombosis
– Atherosclerosis
• Diabetes mellitus, “Adult Onset”
• Alzheimer’s Disease
• Some cancers
• Metabolic Syndrome, “pre-diabetes”
• Stroke

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How do we age? How does an expandingHow do we age? How does an expanding
waistline accelerate aging?waistline accelerate aging?
• Biological Clocks
• Wear and tear
– Increased damage due to free radicals
– Increased inflammation
– Increased glycation
– Increased accumulation of toxins
• Greater need for nutrients

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Wear and tear: Free radicalsWear and tear: Free radicals
and oxidative stressand oxidative stress
Free radicals are like sparks on an electric line or smoke from
burning fuel. You can’t generate heat and energy without
producing them. When these hit your proteins or DNA or cell
walls, they damage those structures. This is called oxidative
stress. These structures have to be repaired.
We make the most free radicals every time we eat. They are
produced WHEN we metabolize our food, the more we eat at
one time the more free radicals we make.
Where we produce the most free radicals is WHERE we
metabolize our foods, in our mitochondria. These are our power
plants, damage them and we literally run out of energy and
begin to die, cell by cell.

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Wear and tear: InflammationWear and tear: Inflammation
• Inflammation =pain
• Total response of our immune system to invaders: germs,
viruses, fungi, parasites, and sensitizing agents. Its our police
detectives scouting out and destroying cancer before we know
it’s there.
• Localized hormones (eicosanoids and cytokines) work with
lymphocytes and other immune cells to protect us.
• Necessary and useful. We’d be dead without it.
• Some of these hormones turn ON inflammation and some turn
OFF inflammation when the battle is over.
• There must be a balance between PRO-inflammatory and ANTI-
inflammatory hormones.
• If there is an IMBALANCE, chronic silent inflammation will age
you faster.

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• Where do these local hormones come from?
– Your cell walls
• Fat sandwiches: arachidonic acid (AA), EPA/DHA, GLA, DGLA
– Abdominal fat cells store more and make more AA
• What determines the balance of production?
– Genes
– the kind of fats you ate last night and last week
• Do they stay local?
– Eicosanoids stay local.
– Cytokines enter the blood stream and trigger inflammation
throughout the body.
• The greater your waist line the more Silent Inflammation
you produce 24/7

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• In response to this inflammation, your adrenal glands
pour out cortisol (your stress response hormone) to calm
down the fire. Long term this leads to increased insulin
resistance and fat around your waist…..which then
produces MORE cytokines on its own. A feed –forward
cycle develops and you gain weight and can’t lose it.
• This is how a food sensitivity, periodontal disease,
Candida and toxin accumulation can all accelerate aging
and contribute to weight gain around our waists.
• It also reduces thyroid function….

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Wear and tear: GlycationWear and tear: Glycation
• Normal blood sugars and insulin levels enhance fat burning,
appetite control and weight loss
• Insulin is a “good guy”, needed for growth and maintenance
• But if sugar gets out of balance, high sugar itself “sugars” proteins
that are then seen as “foreign” by your immune system. These
advanced glycosylated end-products (AGE) trigger increased
INFLAMMATION accelerating ASCVD, Alzheimer’s, auto-immune
disease and cancer
• Increased waist-weight frequently is associated with chronically high
insulin levels in response to high sugars when cells are no longer
sensitive to insulin, this is insulin resistance (IR) or Metabolic
syndrome or Syndrome X

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Toxic OverloadToxic Overload
• We live in a toxic world. All of us have exposure to
pollutants.
• The ones who get sick have over exposure and under
detoxification and elimination.
• Body already spends 80% of its maintenance energy on
detoxification and elimination of normal metabolic and
hormonal waste, before we take one breath, bite, or sip
of any environmental pollutant.
• Need healthy liver and kidneys to do this. Fatty livers are
not healthy.
• Many toxins are stored in fat, the fatter you are the more
toxins you can store.

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Want to live longer? LoseWant to live longer? Lose
the waist-weightthe waist-weight
• Eat enough healthy food
• Drink plenty of water
• Exercise your body and build up muscle
• Supplement with basic nutrients you need
• Avoid foods that trigger sensitivities, allergies or addictions
• Digest and absorb it
• Detoxify and eliminate what you don’t need
• Manage your stress
• Optimize hormone function
• Sleep well 8 hours/night
• Eliminate low grade infections
• Control cravings

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Eat enough healthy foodEat enough healthy food
• Stay above Basal Metabolic Rate (BMR) requirements
– Men Body Weight X 11 +/- 10%
– Women body wt X 10 +/- 10%
– otherwise you cannibalize your muscle to get adequate protein
when dieting and the minute you eat more, there’s no muscle to use
it so it gets stored as fat. Don’t Optifast!
• 3/8 plate of above-the-ground low starch veggies
• ¼ plate lean, “organic” protein (palm size)
• “¼ plate” healthy anti-inflammatory fat (OK sign)
• 1/8 plate fruit and/or complex starch (fist size)
• 25-50 grams of mixed fiber/day
• 3 -6 meals/day
• Snacks early on, maybe always
• Eat more earlier in the day, less after 6PM

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Drink plenty of waterDrink plenty of water
• We dry out as we age, going from 80 to
60% water
• 75% of us are chronically dehydrated
– Increases stress hormones
– Slows detoxification
– Causes weakness and fatigue
• We confuse thirst for hunger
• Drink at least ½ your weight in ounces
of water every day: 130lbs/2=65 oz/day

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Exercise your body andExercise your body and
build up musclebuild up muscle
• Every pound of muscle burns up to 50 calories a day 24/7
– A pound of fat burns 1-2 calories/day 24/7
• Increase training slowly
• Strength train all muscle groups 2x/week to raise your BMR
• Move more, get a pedometer and walk more each week. Get up to at least
10,000 steps/day
• Do interval training or “bursting” to build up anaerobic reserve, and burn
more fat aerobically when you are cooling down
• Change your workout every 3 months…with the seasons. Your body will get
efficient at whatever you do everyday, so change the routine and burn more
calories OR cross train

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Supplement with basic nutrientsSupplement with basic nutrients
you needyou need
• Food doesn’t have the nutrients it did when our parents
were growing up
• We live in a polluted world and we need extra nutrients
to keep ourselves cleaned out
• We become less efficient at absorbing and using
nutrients as we age.
• The bigger we are and the more we eat, the MORE
nutrients you need, not less
– Take a multiple vitamin and mineral supplement
– Calcium and Magnesium 600-1200 mg EACH daily
– Fish oil: EPA+DHA = 2.5 -10 grams/day
– Enough Vitamin D 2000 IU or more

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If you don’t lose the weight, these areIf you don’t lose the weight, these are
other causes that may sabotage yourother causes that may sabotage your
efforts:efforts:
• Avoid foods that trigger allergies or sensitivities
• Digest and absorb your food
• Detoxify and eliminate what you don’t need
• Manage your stress
• Optimize hormone function
• Sleep well 8 hours/night
• Eliminate low grade infections
• Control cravings

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Avoid foods that trigger sensitivities orAvoid foods that trigger sensitivities or
allergiesallergies
• ANY food can trigger a sensitivity reaction in a
susceptible person, THINK inflammation.
• Eliminate your favorite foods or the most common ones
you eat. Many adults are sensitive to wheat, gluten,
dairy, corn, eggs, soy, peanuts, or coffee. Keep a food
diary.
• Reintroduce the foods in a simple form in 2 weeks. One
food every 3 days.
• Watch for symptoms or weight gain overnight. Just look
in the mirror 45 minutes after eating.
• These foods damage your gut, and can cause auto-
immune diseases.

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Digest and absorb your foodDigest and absorb your food
• Chew your food well
• Have adequate stomach acid
– Necessary for absorption of vitamins and minerals
– Required for thorough protein digestion to get amino-acids for
neuro-transmitter synthesis
– Triggers release of CCK from pancreas to tell brain: I’m satisfied,
stop eating
– Protects gut from overgrowth of yeast and other bad germs
• Have adequate bile production to absorb fats
• Have adequate pancreatic function to further digest and absorb
nutrients
• Have a healthy gut that can absorb the good stuff and provide a
barrier function to the rest

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Detoxify and eliminate what youDetoxify and eliminate what you
don’t needdon’t need
• Toxins frequently damage mitochondria, slowing our fat burning
ability
• They also mimic hormones, especially cortisol which increases our
waist-weight and estrogen which inhibits testosterone in men, packs
on extra pounds in both sexes
• Toxins, including xenoestrogens, increase insulin resistance
• They damage hormone production or receptors
• Trigger increased inflammation and oxidation
• Many toxins lower body temperature and can slow metabolism by
30%

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““Toxins” prescribed for youToxins” prescribed for you
• Drugs can block your best efforts to lose weight:
– Oral HRT-chemical or estradiol & BCP, shut down
IGF1 production
• Conversion of T4 to T3 can be blocked by these:
– Beta-blockers
– Lithium
– Amiodarone
– Dilantin
– Steroids
– Synthetic progestins

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DetoxDetox
• Elimination diet
• Olive oil 2T and ½ lemon each morning
• Organic foods
• Detox shakes
• Detox baths
• Supplements
• Restful mindset and exercise
• The UltraSimple Diet by Mark Harmon MD

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Manage your stressManage your stress
• Too much chronic stress of any kind raises cortisol
• Psychological stress is easiest to recognize.
• If you burn the candle at both ends for long periods of time, you are
stressed out.
• Lack of nutrients, too many toxins, lack of sleep, low blood sugar, food
sensitivities, low grade infections in your body, ( periodontal disease, gut
dysbiosis, Candida overgrowth, H. Pylori) all increase cortisol.
• Cortisol damages the hippocampus-switching station for memory
• Cortisol cannibalizes your muscles just like excessive dieting
• Cortisol lowers thyroid function
• Cortisol increases insulin resistance, making you fatter around your
waist.
• Eventually your adrenal glands can poop out, then you’re fat AND have
no energy, light headed and sick all the time.

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Manage your stress: activeManage your stress: active
relaxationrelaxation
• Take time off to play daily, weekly, monthly, yearly.
• If you are achievement oriented: your job during that time off is to
“REFUEL”
• BREATHE. Use HeartMath.
• Meditate or pray daily for at least 20-30 minutes
• Use nutrients to lower cortisol levels:
– SeriPhos 1-2 x/day
– Phosphatidyl serine 100mg 2x/day
– Theanine 100-200mg 1-3 x/day
– Many other neutraceuticals and herbs
• Reduce sources of stress if you can
• Do whatever helps you to feel relaxed, its different for different
people

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Optimize insulin functionOptimize insulin function andand
blood sugarblood sugar
• Cravings for sugar, quick fix, followed by hypoglycemia
as pancreas raises insulin
• Even slightly low blood sugar raises cortisol
• High sugar intake triggers everything that promotes
increased waist-weight
• Insulin Resistance (IR) increases inflammation and
abdominal fat mass…and raises cortisol
• IR lowers testosterone in men and raises it in women,
Polycystic Ovary Syndrome (PCOS)
• IR slows thyroid function

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Optimize insulin functionOptimize insulin function and bloodand blood
sugarsugar
• Eat a healthy diet, avoid junk and processed foods as
much as possible
• Avoid High fructose corn syrup; it increases insulin
resistance
• Avoid trans or partially hydrogenated fats
• Eat less more frequently
• Always balance sugar intake with protein, fiber and fat at
the same meal.
• Chromium up to 2000mcg/day, lipoic acid 100-300mg
2x/day with food, EPA/DHA 5 gms /day
• Glutamine 5 grams for low blood sugar cravings

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Optimize thyroid functionOptimize thyroid function
• Thyroid function controls what your engine idles at.
• Thyroid hormones themselves may not “work” because of nutritional
deficiencies
– Zinc, selenium, A, D, iodine, tyrosine, iron
• Thyroid receptors can be damaged by toxins; thyroid resistance
• Inflammatory cytokines (IL-1, TNF alpha, IL-6) all decrease thyroid
function
• Other hormones can work in the background to make thyroid hormones
less effective:
– Thyroid slows down w/ weight-loss, probably triggered by increased
cortisol
– Insulin resistance
– Growth hormone deficiency
– Too much or too little adrenal function slow down thyroid function
– Too much estrogen
– Too little testosterone

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Optimize other hormonesOptimize other hormones
• Too much estrogen in men and women
• Too little testosterone in men
• Too little growth hormone
• Too much prolactin in the daytime
• Too little progesterone
• Too much ghrelin in the nighttime
• Ineffective leptin
• Insufficient CCK

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Sleep well 8 hours/nightSleep well 8 hours/night
• People who sleep 2-4 hours are 73% more likely to be
OBESE than normal sleepers.
• Every single hormone that promotes normal weight goes
the wrong way if you don’t sleep 8 hours a night. Period.
• Insulin resistance can go up after less than 1 week of poor
sleep and accelerates aging.
• Ghrelin and cortisol both go up
• Testosterone, growth hormone, thyroid and leptin go down
• You rebuild and detox at night. If this doesn’t happen you
get older and fatter faster.
• Melatonin, 5-HTP, Magnesium, detox baths, herbs all
helpful

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Eliminate low grade infectionsEliminate low grade infections
• Candida, and other yeasts, parasites and bad germs
damage your gut lining causing inflammation triggering
increased cortisol.
• Parasites, especially Blastocystis hominis feed on fat and
trigger fat cravings
• They also rob you of healthy nutrients and don’t produce
nutrients that our bodies need.
• Cause intense sugar, starch or alcohol cravings.
• Damage GI tract causing food allergies, sensitivities, and
increased inflammation….cortisol increase.
• Treat parasites, bacteria then Candida

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Control cravingsControl cravings
All of these can cause uncontrollable cravings:
• Neurotransmitter imbalances
• Food addiction
• Low grade infections
• Hormone imbalances
• Toxins
• Nutritional deficiencies
• See-food diet, don’t invite the enemy to the table (or
pantry)

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Cravings from NeurotransmitterCravings from Neurotransmitter
imbalancesimbalances
• Imbalance in each neurotransmitter causes
cravings for different foods usually fats
and/or carbs at different times of the day
• Serotonin - late afternoon and evening carbs to
relax, decrease anxiety
• GABA – alcohol or rich, very rich desserts to calm
down and reward yourself
• Endorphins – Mac and cheese to sooth hurt
feelings, reward ourselves
• Norepi /dopamine- driven to eat for energy,
frequently high sugar, caffeine, chocolate

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Cravings from NeurotransmitterCravings from Neurotransmitter
• How do we get out of balance?
• HFCS reduces production of neurotransmitters, when
you’re binging and just can’t find anything that
satisfies you due to poor NT production
• Chronic stress and diabetes lower serotonin
• Poor digestion and absorption lower all
neurotransmitters
• Genetic tendencies
• Long term SSRI’s or SNRI’s
• Answer: Take the right supplements.

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Cravings from Food AddictionsCravings from Food Addictions
• Some foods are REALLY addicting
• Wheat, dairy, chocolate, caffeine and sugar can cause true
addictions with cravings and withdrawal symptoms when
discontinued. Some mimic heroin and morphine. If we’re low on
endorphins, our natural pain killers, it’s easy to get a fix with the right
foods.
• Wheat and dairy have morphine-like structures that IF incompletely
digested, stimulate the brain just like pain killers. Have you needed a
comfort food recently? Do you wear your heart on your sleeve?
• D-phenylalanine 500mg and glutamine 500mg 3x/day

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Cravings from Low gradeCravings from Low grade
infectionsinfections
• What to do:
– Starve the invaders-cut out the sugar
– Supplements/drugs to kill them off
– Probiotics to overwhelm them
– Adequate stomach acid
– Enzymes between meals to chew them up

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Cravings from HormoneCravings from Hormone
• Too much insulin: hungry all the time
• Too much cortisol: sugar and caffeine to make it past
late afternoon fatigue
• Too much estrogen relative to progesterone, PMS
• Nighttime Eating Syndrome (NES) driven by reduced
melatonin, abnormal insulin response, and drop in
leptin
– Eat healthy breakfast
– 5-HTP 100-150 mg late afternoon and at bedtime
– Melatonin 1-3mg SL at bedtime

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Cravings from ToxinsCravings from Toxins
• High Fructose Corn Syrup (HFCS)
– Uses up phosphorus
– Causes drop in activated B-6 (P-5-P)
– Abnormal neurotransmitter production
– Drives you to eat more carbs and fats for 24
hours
– Lowers leptin and raises ghrelin
• Estrogenic pesticides, plastics, PCB’s, dioxins
• Aspartame and other artificial sweeteners signal
brain that sugar is coming, insulin released, blood
sugar drops, cortisol rises and/or you eat carbs

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Cravings from NutritionalCravings from Nutritional
deficienciesdeficiencies
• Vegan lifestyle: too little protein, low on B-
12, iron, calcium
• Essential fatty acids: EPA/DHA, GLA: deficiency
pushes us to eat ANY fat available, family history
of alcoholism, history of cholecystectomy
• Magnesium deficiency causes chocolate cravings
• Zinc deficiency- foods taste bland except for
SUGAR

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Want to live longer? LoseWant to live longer? Lose
the waist-weightthe waist-weight
• Eat enough healthy food
• Drink plenty of water
• Exercise your body and build up muscle
• Supplement with basic nutrients you need
• If this doesn’t work, dig deeper. Get help. You
only go around once. You deserve to enjoy this
life to the fullest.

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You Will Receive a BodyYou Will Receive a Body
• Lessons to be learned:
– Acceptance
– Self esteem
– Respect
– Pleasure
– You are more than your body; its your vehicle to get through this life on
earth.
– Love all the parts of yourself, and if you can’t love them, change them. If
you can’t change them, then accept them as they are.
– Self esteem: Self improvement is healthy as long as it comes from self love,
NOT to make you happy or to be “good enough”.
– Each of us is unique. Respect your differences. Respect your unique needs.
– Enjoy the sheer pleasure of being human through your 5 senses and your
body.
– If Life is a Game, These are the Rules
– Cherie Carter-Scott, PhD

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ReferencesReferences
The UltraSimple Diet by Mark Hyman MD
Ultra-Metabolism by Mark Hyman MD
The Fat Resistance Diet by Leo Galland MD
The Anti-Inflammation Zone by Barry Sears MD
The Diet Cure by Julia Ross MA
Hypothyroidism Type 2 by Mark Starr MD

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